This year seems to have just flown by…can you believe 2009 is upon us?

The good news is that gas prices seem to have dipped a bit (it’s nice to fill up the ol’ mini-van for about $26 instead of $50 or $60!).

The bad news is that America’s waistline hasn’t dipped…in fact, it has done nothing but expand in the past year, bringing health challenges and obesity to all new records.

Unfortunately, the more troubling news is that the youth of our great nation are facing even greater health risks and weight struggles than any other generation we have seen.

However, on a positive note…2009 CAN be the year of change.

It can be the year to get your fitness and health back on track. It can be the year that our youth become more fit, more active and less deadlocked in front of the video games.

Here are 3 of my predictions for fitness trends that will thrive and what will dive in 2009:

Fitness Trend #1: Fitness Boot Camps Will Thrive, One-on-One Training Will Dive

It is no huge secret, this country is struggling through a huge recession. The average American simply does not have the disposable income to spend on personal training that typically runs about $60 or more per hour.

However, the need to stay fit has never been greater. What is one to do?

Boot camp, baby!

Boot camps are one of the hottest training formats in the fitness world right now and for very good reason. They produce rapid results and their prices are a fraction of typical personal training rates. A high quality boot camp will offer terrific personal attention, unstoppable motivation in a fun, group setting…and allow you to get in fantastic shape without breaking your wallet.

If you are trying to lose weight, gain strength and increase endurance under the trained eye of your own fitness instructor in 2009, look no further than boot camp training.

Do your waistline (and your bank account) a huge favor, jump into a reputable, results-producing boot camp.

Fitness Trend #2: Interval Training Will Destroy Aerobic Training For Greater Fat Loss and Fitness Every Single Time

High-intensity interval training is rapidly gaining notoriety as the most effective and time-efficient manner to improve your health, build muscle and burn fat.

More sprints, less time consuming easy jogs on the treadmill.

However, do not misunderstand…there will still be a ton of people swinging away on the elliptical machine for hours on end at the local gym…reading magazines, watching TV while they THINK they are using their time wisely. Trust me, they are not.

Aerobic training is basically going along at a slow to medium pace for an extended period of time (30, 60 or even 90 minutes). Think of this, they are trying to spend as much time (quantity) as they can because they think they are in the “fat-burning” zone. I don’t know about you, but after 30 to 60 minutes, I get so bored and my knees start to ache. Sound familiar? Thought so…not exactly “fun”, is it?

Interval training is the focusing on the intensity and quality of exercise, not quantity, per se. Interval exercises consist of alternating between short bouts of all out intensity and effort, followed by short periods of rest. Usually, interval workout like this would last only a time-saving 10-20 minutes, but at the same time, you would be using the proven approach that burns 9 times more fat than steady-state exercise ever could.

Two fundamental scientific studies can be used to illustrate:

The Tabata report compared the effects of just four minutes of high-intensity interval training with 45-60 minutes of low to moderate cardio. Think sprinting short distances versus jogging for miles on end. The findings from the report taught us that interval training burned just as much fat as the low to moderate cardio sessions in just four minutes of work!

The Gibala study compared the effects of 20 minute intervals (30 seconds of maximum effort sprints followed by 4 minutes of rest and recovery) with 90-120 minutes of endurance training (AKA “fat burning” zone or the “endurance heartrate zone” as some gym cardio machines display). The results were that each training group experienced the same physical benefits. In other words, folks that exercise for just 1/6 of the time experienced the same results as those who slugged it out for almost 2 full hours!

Fitness Trend #3: Lean Protein and Fiber Will Be The Carbohydrate Addict’s Answer for Improved Fitness, Health, Weight Loss and Muscle Gain

Let’s face it…most American’s love their carbs. Starches, sugars abound…with bulging waistlines as proof. The biggest misconception with this is that if you eliminated all the afore mentioned “carbs”, you are now on a “low carb” diet.

Not true.

There are plenty of good “carbs” you should be including to keep your body burning fat all day long and keep your blood sugar levels on even keel. With the exception of corn, peas, carrots, beets and potatoes (which should be kept in check), you are here by given permission to wolf down as many unprocessed veggies items as you wish! How’s that for “low carb”?

The overwhelming scientific literature that proves the fat burning benefits of a lean protein and fiber rich foods is finally catching on. Make no mistake, quality protein sources are key, as it builds and repairs muscle tissue. It allows your body to preferentially burn fat, increase metabolism through the thermic effect of feeding while leaving you feeling “full”. Fiber (best obtained from most unprocessed vegetables and fruits) helps you digest your food and provide a more steady flow of valuable nutrients and sustained energy. It will also provide you a feeling of being full so you don’t overeat.

So without a doubt, wise folks will consume more lean protein with their fruits and veggies, while their bodies get leaner and sexier every day, all year long!

There you have it…my top fitness trends for 2009. I hope you can use this information and push yourself and your loved ones to a whole new level of improved health, vitality and strength for the coming New Year.

It's true...you can jump start your fitness, build muscle and send your body into serious "afterburn" mode torching calories continually for the next 24-48 hours.

In just 4 minutes.

You're busy. A load of things to get done. I get it.

But here's the deal...give yourself a high-intensity 4 minute interval workout, working at maximum effort for 20 seconds of exercise followed by 10 seconds rest and repeating this 30 second sequence for just 4 minutes will get you started, help you stay on track and introduce you to the most effective fat loss/strength exercise protocol...high-intensity interval training!

Special thanks to my superstar boot campers for helping make this TV appearance possible...Marty (our Canadian contingent), Stephanie, Katie (our new moms) and veterans Cory, Susie and Laurie. I couldn't do it without you; I appreciate you all very much!

You’ve done the “new sweater” thing or they really don’t need anything.

Time is running out of time...are you still stuck when it comes to finding the perfect gift this holiday season?

Why not give the perfect “Gift of Fitness”? Here are some cool ideas that will help keep your family and friends healthy, fit and fat free for 2009:

1.) A Foam Roller

If you’re like most, you are super busy now days. When you aren’t running errands, you’re hunched over a desk, slumped in front of the TV, chasing down the kids…or you’re doing something else.

So who has time for proper and safe stretching every day?

That’s when you grab for the foam roller. It’s an amazing little self-massage tool that will immediately help you loosen tight muscles, improve movement and reduce the chance for injury. It’s perfect for a quick 5 minute post-workout routine to start the muscle healing process from that intense interval training you do (or should be doing to lose body fat). Plus, the roller kneads and lengthens your muscles to alleviate nagging aches in your upper body, back, legs, hips, arms and shoulders.

You can find a pretty good quality foam roller here.

2.) Resistance Bands

By far, the most convenient and affordable training equipment option for most fitness enthusiasts, beginners or experienced athletes.

Portability for awesome workouts and versatility for fun workout variety…enough said, right? If you’re a busy parent, grab one and get a quick routine right in your own home. If you’re needing more or less resistance, bands are available in different sizes. What could be easier?

Take a look at what I consider to be the best quality and longest lasting bands in the business…right here.

3.) Gift Card to Sporting Goods Supply Store (Fitness Equipment/Apparel Items)

This is an easy one. Swing into Sports Authority, Sports Chalet, etc and pick up a gift card in most any denomination. This is awesome, because now the recipient gets to choose the right color, right size and the right item. Perfect!

4.) Gift Card to Health Food Store (Whole Foods, Trader Joes, Sprouts, etc.)

Another easy one. Everyone has to buy groceries, so why help them make healthier food choices? Of course, nutritionally supportive food is critical to any healthy lifestyle and this is a great place to start.

5.) Spa/Massage Therapist Gift Card

Most of us are super busy and so tense from the hustle of day to day life, we sometimes forget to stop take a break…and feel the healing power of a massage! Although we already talked about the amazing benefits a foam roller will provide, but nothing replaces a day in the hands of a trained masseuse.

6.) Supplements That Actually Work: Quality Protein, Fish Oil, Multi-Vitamins

There are so many “wonder” products for nutrition, it is downright confusing…so let’s narrow it down to few key ones that provide proven benefits.

Quality protein powder can provide a quick fix on the go, a nutritionally balance supplement to any healthy diet, especially after a high intensity interval workout.

Here’s a new favorite of mine, right here.

Fish oil (or more accurately described as an EFA ‘essential fatty acid’ supplement) is paramount to giving your body the proper amount of omega 3’s to maximize your overall health, fitness ability and body healing and recovery. Another thing, you should also look for “krill oil”, which has been shown to provide the most effective dosing of EFAs.

A high quality multi-vitamin provides the right balance of nutrients a lot of us typically lack. Since nobody’s dietary intake is PERFECT, we can all benefit from a good vitamin. Here’s the catch…you need to make sure it is made from whole foods, not synthetic material and be certain it is made specifically for your gender.

I fully support the higher quality of VGF+25 and EFA Icon, which are some of the hottest selling and “legitimate” fitness supplements available. Take a look for yourself right here.

7.) Sport Specific Gifts

Simple stuff here…you have a baseball player on your list. They might really love a new bat or set of batting gloves. Football fan who loves the New York Jets? A new Brett Favre jersey might be the ticket. Steeler’s fan (like me) on your list? ;) A snazzy new t-shirt might just be the winning idea. Even something as inexpensive as a team keychain can be a very cool gift.

8.) Fitness Book or Sport Magazine Subscription

Men’s Health/Women’s Health are great magazines…and the fitness book list is virtually endless. Pick a topic, pick a sport, pick an activity, pick a player…there are a ton of books available. Hit your local bookstore or online sites like AMAZON.

9.) A Gift Card to a Fitness Boot Camp

This is the biggest no-brainer of them all. Boot camps are by far the most exciting, fun and motivating workout environment for beginners to avid fitness enthusiasts. Because boot camp workouts allow participants to excel at their own pace under the guidance of a personal trainer in a group setting, this is an excellent investment for anyone looking to jump start their training or try something new.

Plus, look for camps to be confident enough in their programs to offer free trials or money back guarantee for all newcomers. If the program is a good fit, you’re likely to continue the program and see great results.

So join a camp with a friend or family member, or simply pick up the tab for a loved one. It’s a heck of a lot cheaper than hiring a trainer for 1-on-1 sessions, and the it’s a lot more fun too.

If you live in north Phoenix or Scottsdale, you can check out our unique boot camp program by visiting http://www.ArizonaFitnessBootCamp.com. It’ll change the way you look at effective exercise and have you feeling slimmer and stronger in 2009, guaranteed!

Happy shopping everyone! :)

Have an amazing holiday and happy New Year!

Dinners, desserts, parties, meetings, errands…the season is full of hustle and bustle. Staying true to a healthy eating plan will be a huge challenge for most, so here are some tried and true methods to keep the holiday weight gain at bay.

1.) Do NOT Fast in Preparation for a Big Meal or Holiday Feast

Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while, it anticipates a food shortage and your metabolism will start to slow down. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. (Little does your body know you plan on attending another holiday dinner feast the following night too). So do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing machine this holiday season!

2.) Do NOT Stuff Yourself Into A Food Coma

Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

3.) Eat a High-Fiber, Protein-Rich Meal (with Water) An Hour Before a Holiday Event

A meal high in fiber and protein before feasting at the family dinner table will help prevent overeating by making you feel more full, which in turn will mean less empty calories you take in during the ensuing feast. My favorite strategy is to drink a protein shake with an added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal. This will do wonders to keep me feeling comfortable (not starving) upon arriving to the party. Think of this as preventing a “midsection disaster”.

4.) Never Eat Junk Food for Breakfast or Before Bed

Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach! Guess where all those empty calories will be stored? You guessed…you’ll have to loosen the belt a bit if you keep up that nasty habit.

5.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone insulin. The dramatic amount of fat grams will lead to a large increase in free fatty acids in your bloodstream. Since insulin is already present in large amounts (in the average person), in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells.

This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars).

In general, it is best to choose one over the other. But since most people crave carbs during meal like this, it is essential to keep the fat low at this meal.

Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta.

Want pizza? Order thin crust whole grain crust and fat-free cheese. You could even make your own to ensure nutritional value.

Want mashed potatoes? Pass on the gravy and go easy on the butter.

These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals in the coming year.

Good luck and happy holidays!

Yes, I am well aware.

You have about million things to do for the holiday season, with only a fraction of the time you need.

This is dangerous. How?

Dangerous, because it is EASY to skip your workouts.

EASY to start making poor food choices.

It is a huge mistake to put your precious lean muscle tissue at risk. Whether you are just starting a new fitness program or you’ve been working at it all year, there is no reason to start fooling around with that valuable muscle you are now trying so hard to protect.

Why is lean muscle tissue so important? Simple. You lose muscle, you lower your resting metabolic rate, which typically accounts for about 60-75% of your total daily calorie burn. This means that everyday you will be burning less and less calories which will put you on the fast track for packing on ugly, unwanted body fat during the holidays.

So let’s look at it like this. There are a number of ways to maintain or even increase the number of calories your body will naturally burn each day, both from exercise and from your normal daily activities.

The result? Your body becomes a much stronger, lean, fat-burning machine. Use the simple strategies below to maintain and even increase your current amount of lean muscle mass, maximizing your daily calorie burn. In the end, you’ll feel a lot better than one of those “holiday food hangovers”.

1.) Perform at least one intense strength training session per week.

It has been proven that even ONE intense, well structured total body workout per week is an effective way to maintain current fitness levels when you can’t exercise during really busy times (like the holiday season). So, to best maintain your strength and lean muscle mass, shoot for at least one, concentrated strength training workout during the week to keep strong and prevent unwanted fat from catching up. If time allows, perform up to three total body strength workouts per week with three cardio interval workouts on the non strength training days for total body fat domination.

2.) Score the Magic Numbers.

No offense, but your body is a moron. In other words, it cannot differentiate between 100 lunges performed in a row versus 100 total lunges performed in a day.

When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body.

Got a free moment before bringing the kids to band practice?

Great, crank out 10 push-ups, 10 rows, and 20 squats.

Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.

It is important to note that this “Score the Magic Numbers” routine is merely a preventative back-up option to an ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise (like the ones we use in our boot camp program).

Short rest periods between exercises create the optimal hormonal environment for rapid fire fat loss and lean muscle gains, as opposed to taking much longer rest periods between exercises. So, be sure to get score your numbers this holiday season!

“What exercises are most effective?” Glad you asked.

Make sure to pick multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, lunges, push-ups, rows, etc.). Use the plan below as guide to build your own “Score the Magic Numbers” workout. Adjust the repetition ranges accordingly based on your current strength levels. The only thing you need is your body weight and adjustable dumbbells and/or resistance bands. Perform this plan up to three times per week, resting a day between workouts.

Make sure to alternate between Plan A and Plan B for more variety. You can either hit your magic numbers by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals).

“Score the Magic Numbers” Holiday Workout Mixer

Plan A- Body weight Squats or Double Leg Hip Extensions: 100-200 total

Push-ups: 50-100 total (knee pushups ok)

DB/Band Rows: 50-100 total

Plan B- Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg

Off Chair/Couch Dips: 50-100 total

DB/Band Curls: 50-100 total (feel free to swap pull-ups or pull-downs here if you have access to the equipment)

3.) Rage Against The Machines

Machines have made us an incredibly lazy, out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, don’t sit there and wait for the spot right next to the door. Park down the isle and briskly walk the rest of the way. Skip the escalator, take the stairs. Little changes with all those extra steps will add up quick and burn the calories.

4.) Get moving, get outside and get fit!

I remember growing up in North Dakota, snowdrifts, igloos and snowball fights. Running up snow covered hills with your feet sinking into the snow with every step…it’s was fun, but exhausting! Now, I know unless you are in the high country, Phoenix doesn’t get to see a whole lot of snowdrifts.But, you can still enjoy the pristine, cool outdoor air by hustling up CamelbackMountain or follow the paved trail up North Mountain. Point is…shut the TV off, grab the family, get some fresh air and have some outdoor fun!

Enjoy this time, everyone...it only comes once a year! ;)